Tuesday – 4/23/19

WOD
Power Snatch
5×3 (Light-Moderate)

Hill Sprints
(From Yellow Gate to clown corner)
12 Sets

TABATA
Weighted Planks
20:10

4pm Kettlebell
Double KB
3 rds 6 reps
Front squat
Jerk
Clean
Jerk

Monday – 4/22/19

A. Back Squats 3×10 (light-moderate)

B. Box Step-Ups 3×10

C. Test: 1,000m Row

D. Mobility Work

Saturday – 4/20/19

8am Kettlebell
10 reps, 1 min break at end of circuit, 3rds
Prisoner lunge
Floor press
Pull up
Squat to overhead press
KB row

9am WOD
“DORIE”
AMRAP (with a Partner) in 20 minutes

Buy In:
150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:
15 American Kettlebell Swings (53/35)
10 Burpees
5 Ground-to-Overheads (95/65)

Partner B performs:
Max Wall Ball Shots (20/14)
Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

10am Olympic Lifting

Friday – 4/19/19

A. Strict Press 4×6

B. 3 Rounds – DB Single Arm Press 25/Arm

C. 5 Rounds in 20 min
Every 4:00:
– 400 m Run
– 10 Burpees
– 20 Abmat situps